My doctor remarked that she`s only seen zero metabolic syndrome markers about 11 times in all the years she`s been doing these tests and she averages 2 a day.

My LDL is still high but I`m not concerned about it.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

My doctor remarked that she`s only seen zero metabolic syndrome markers about 11 times in all the years she`s been doing these tests and she averages 2 a day.

My LDL is still high but I`m not concerned about it. It`s an improvement from last time.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I went to the gym for the first time in over a week. I'm probably at my weakest since I was so inconsistent in 2012. Hopefully things will stabilize in 2012 and I'll be able to get to the gym on a regular basis.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Now I have bench marks to start a consistent program. I'm going to start a 5-3-1 cycle.

This Thursday I'm going to Ottawa for 3 week so I'll try to get a cycle in while there. I'll probably get in one more workout before now and then. I'll just work on conditioning.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Discovered a YMCA under Scotiabank Place in Kanata. Not fancy but it has what I want and it's close to my hotel.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Deadlifts. My calculator called for 170. I did 175 since the weights were easier to calculate. Got 10 on the top set. Did 5x10 at 135. The calculator called for 100# but I don't do deadlifts less than 135.Followed with captain's chair leg lifts 5x10.

Tomorrow is supposed to be a rest day so I'll likely go for a walk.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I had this morning off work so I combined last night's workout with tonight's.

third day of 5-3-1Bench top set 95x10Squats top set 155x7.I skipped the accessory lifts.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Sunday, 2nd week 1st day, the gym closed by the time I finished work. I had OHPs to do so I went to the hotel gym and used dumbbells. They had weights up to 15, then jumped to 35 so my warmup was weird. My top set was supposed to be 75 but I used a 40 and got 4 reps with the right and 5 with the left. Followed with volume as written including DB rows, 50x5x10.

Yesterday, back to the YMCA for deadlifts.

Top set 180x10. Cut the volume and leg raises at 3 sets due to some upper back pain. It was probably just residual from the DB rows the day before.

Today is a rest day. I may go for a walk tonight if the weather's OK.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I went for a walk last night but accepted a drive back due to the cold. Ottawa is cold in winter.

This morning, bench press maxed at 100x10. Volume as written and WGPU 105x5 since I did DB rows the other day. Finished with Farmers walks. 60, 70 and 80 1 lap each, 1 min laps. The pain in my upper back was still there but diminished with the pull downs.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

I'm going to be busy the next couple of days and I had today off so I did a double workout. That doesn't bother me for teh 5/3/1 exercises but the accessory exercises generally fall to the wayside.

Wk 3 day 1&2OHP, max 80 x7Deadlift max 190x10

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

It took 2 weeks but I finally got in day 3 of week 3. I finished up the job I was doing in Ottawa, then spent the weekend in the field in Sydney, NS, then caught a cold which I'm just getting over.Bench 105x10. Repped out with bench and DB rows. I expect to do squats tomorrow. Next week I may have to take off for work but if not, I'll start Cycle 2 right away.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Squats max 175x4.My endurance is way down. This cold has really hit hard.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

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